A Pain in the Butt

You're 12 weeks into your marathon training program; while out on a long run, you develop a sharp pain in your buttocks. As you continue to run, the pain persists. Your hamstrings feel tight and even a little sore, though by slowing the pace the symptoms subside a little, and you finish the run.



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15 Airport Hacks From Professional Travelers

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11 Tips to Keep iOS 8 From Destroying Your Battery Life

While iOS 8 comes with plenty of advantages, upgrading to a new operating system is never without its drawbacks. Maybe battery life just ain't quite what you'd want it to be, but we've got some tips to squeeze the most out of that sucker and stay juiced all day long.



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Four Reasons For A Long Run Gone Wrong

Coach, I just finished perhaps the worst long run ever. I’m training for a marathon–my fifth–and covered 18 miles. But I had to stagger through the final few miles. My leg hurt, my breathing was labored, and it was as if I hadn’t been running all season.



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Mistakes

Disregarding running form: The most common blunder runners make is running inefficiently or in a way that could potentially hurt their body. The primary focus of Chi Running is to teach you how to run farther, faster and injury-free. Anyone can learn correct running form and, just like learning anything new, it takes consistent practice. But when you can learn to run more efficiently, you’ll be able to run for years.

Under-training: Running a distance longer than you have conditioned for is asking for trouble. People do it all the time by running a 10K, half marathon or marathon while “gutting it out.” Pushing your body beyond its limits can create long term damage and take away your enjoyment of running as well. The Chi Running technique teaches you to listen to your body throughout your training so that you never run farther or faster than your body is capable of running.

Unfocused training: To best train for an event, know as many specific elements of the event as possible, and then train accordingly. Our technique-based Training Programs show you how to “rehearse” all the details of your event during your pre-race training period. This improves your confidence and ensures that you run your best race possible.

Over-training: Over-training can mean many things, but bottom line, it means running consistently faster or farther than your body can handle. Everyone’s body needs recovery time. Pushing yourself too hard for too long can deplete your body’s deep reserves and significantly increase your recovery time. Our training programs teach you how to body sense what your body needs instead of letting your mind (and ego) dominate your training.

Starting too fast: Most people get caught up in the excitement at the start of a race and run too fast. Chi Running will teach you how to find your ideal starting pace and practice it before you show up for your race. You should know in advance how fast you want to start your event, and stick to your plan. Starting too fast will deplete your reserves, leaving you with nothing for the finish.

Trying a new fuel at the event: Have a fueling plan. Test it in your training and stick to it during your race. You never know how your body might react to new food during an event. The best time to practice your fueling system is during your pre-race training.

Wearing new shoes: It is very tempting to wear new shoes out of the box for an event, but it’s a recipe for blisters and pain. Your shoes should fit well and be broken in but not worn out.

Improper Nutrition: The common pasta dinner before a race is not always the best meal. If you eat pasta, it should be whole grain, as should the bread that goes with it. White flour, high fructose corn syrup, sugar and other low nutrient carbs can actually deplete your energy. Eating nutrient-poor foods is a blunder most people make in every day life. Give your body healthy, clean-burning fuels like vegetables, fruits, legumes, whole grains and lean protein.

Dehydration: If you want to enjoy your event, and not get muscle cramps, headaches, lightheaded or dizzy, you have to keep hydrated and have enough electrolytes in your system to prevent dehydration. We suggest drinking 2 to 4 oz. of water every 10 minutes and taking an electrolyte replacement capsule every hour. Also, remember to stay well hydrated during your training. A good rule of thumb is to always drink before you’re thirsty, whether you’re training or racing.

Running through pain: If you are in pain while training for or running an event don’t just run through it do something about it. You could be causing long term damage. Taking a pain killer is not the solution either, as it only masks the symptom. Determine the source of your pain (it’s almost always your running form) and adjust until the pain goes away. Pain is your body’s way of telling you that you need to either make a change in your running form or that you’re pushing yourself beyond your limits.

 

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3 Solutions to Belly Fat

 

I've been slowly gaining weight as I nurse my knee back to health. One of the things that most worries me and frankly disgusts me is belly fat. I've put on some of it around my middle.

Abdominal fat is made up of two kinds of fat: subcutaneous fat sits just below the skin, the type you can grab with skin callipers; and visceral fat builds up deep in your abdomen around your organs and has been found to cause health problems.

Numerous studies have uncovered scary facts about visceral fat. According to a 10-year study of Chinese adults published in the August 2006 American Journal of Hypertension, larger waist measurements can raise blood pressure, regardless of total body fat. Another study reported by the Harvard Medical School discusses ‘lipotoxicity’ where free fatty acids accumulate in the organs and affect the regulation of insulin, blood sugar and lead to coronary heart disease.

But there's an answer... Exercise... More important, Running.

Here are some solutions to the belly fat delimma.

1. RUN AT A HIGH INTENSITY

Running at a lower intensity means you use fat as fuel and so are in the ‘fat burning’ zone, however, carb-dependent interval training and high intense workouts will burn more calories overall, and therefore more calories from fat. Follow the HIIT training programme and include regular Speed and Interval Training in your schedule to burn fat fast.

2. RUN TO BEAT STRESS

The hormone cortisol known as the ‘stress hormone’ has been linked to abdominal fat. High levels of the hormone cortisol cause fat stores and excess circulating fat to be relocated and deposited deep in the abdomen. The good news is that running is the ultimate stress-buster, as it releases feel-good hormones, like seratonin. Add to that the boost you’ll get to your self-esteem as it keeps you in shape and feeling fit and healthy and there’s no excuse not to run.

3. RUN TO FEEL FULL UP

As well as burning calories, running will help curb your appetite. According to an Australian study published in the journal, Metabolism, aerobic exercise beats resistance exercise when it comes to feeling hungry. Three groups of overweight, inactive men were studied over a period of 12 weeks, and it was found that when it came to appetite related hormones like leptin, they all reported the same feedback and felt less hungry than before they started exercise, but hormone levels remained the same whether doing resistance work or aerobic exercise. However, those doing aerobic exercise, like running, felt fuller quicker, so ate less.

 

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Knee Pain

THE KNEE

The knee is a modified hinge joint which means it can flex (bend/swing backwards) and extend (straighten/swing forwards). It also can very slightly rotate. The hamstrings at the back of the thigh control flexion of the knee, and the quadriceps at the front of the thigh control extension. The strength, size and position of the hamstrings and quadriceps muscles can affect the way the leg moves, and therefore the way that the patella (kneecap) moves.

The patella is a small triangular-shaped bone within the quadriceps tendon in front of the knee joint. There are tendons and muscles above and below the patella and if they all work properly the patella slides in a groove on the upper leg bone (femur; femoral groove) as the knee joint moves. However when the patella is pulled out of alignment (typically towards the outside (lateral) aspect of the knee joint) it fails to glide easily and centrally in the femoral groove and this is known as Runner’s knee.

CAUSES

Weakness of the vastus medialis (the inner of the quadricips) muscle relative to the other thigh muscles

Knock knees (genu valgum)

Excessive/abnormal rearfoot pronation

Flat feet (can cause internal rotation of the tibia)

Tightness in the iliotibial band

SYMPTOMS

• dull aching pain under or around the front of the patella. Running down hill, walking up or down stairs, squats, leg extensions at the gym, sitting for a prolonged time with the knees bent can all make the problem worse

• sudden, stabbing pain in the knee while running

WOMEN

More women suffer from the problem than men because of the angle of their hips/knees

DIAGNOSIS

patella femoral grinding test to test the quality of the patella articulating surfaces. Lie supine/face up. Get someone to place their hand over your patella and push the patella down and distally i.e. towards the foot, and hold while you straighten your leg. This means you will contract your quadriceps and elevate your knee holding it in extension. The patella should glide easily and smoothly up the groove in the femur. If there is degenerative change on either side of the femur or the patella you will feel a grinding sensation, and sometimes extreme pain.

SOLUTIONS

• Rest

• Wear orthotics in your shoes to control your foot movement

• Buy new running shoes if your old ones are worn out

• Cross training to help muscle weakness/imbalance. Cycling good, Swimming good – crawl rather than breaststroke (the leg movement from swimming breaststroke can irritate the area)

• Stretching the quads and hamstrings after exercise (latest research suggests stretching before exercise can increase chance of injury)

• Exercises – straight-leg exercises are best (knee extensions on a machine might make your problem worse)

• Knee strap – can help for some people

 

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Runner's Knee

I have been forced to admit that my problem is a bit more serious than overrunning this August. I am having more and more pain from sitting and stair walking. So it is Chondromalacia patellae or Runner's Knee. I suffered through this 3 years ago. It would seem that my training with my niece was too much for my old man legs. So I am confined to a sofa, with no running or biking. Below is more details as to what ails me, and I hope everyone is ignorant of this condition. Though my peers probably aren't.

Chondromalacia patellae (also known as CMP) is a term that originates in the early 20th century. It originally meant "soft cartilage under the knee cap", a presumed cause of pain at the front and especially inner side of the knee. This condition often affects young, otherwise healthy individuals.

The WHY?

Chondromalacia is due to an irritation of the undersurface of the kneecap. The undersurface of the kneecap, or patella, is covered with a layer of smooth cartilage. This cartilage normally glides effortlessly across the knee during bending of the joint. However, in some individuals, the kneecap tends to rub against one side of the knee joint, and the cartilage surface becomes irritated, and knee pain is the result.

That pain is at the front/inner side of the knee and common in young adults, especially soccer players, gymnasts, cyclists, rowers, tennis players, ballet dancers, basketball players, horseback riders, volleyball players, and RUNNERS. The pain of chondromalacia patellae is typically felt after prolonged sitting, like for a movie, and so it is also called "movie sign" or "theater sign." Though I have never heard those terms. But the pain is inescapable.

The condition may result from acute injury to the patella or from chronic friction between the patella and the groove in the femur through which it passes during motion of the knee. Possible causes include a tight iliotibial band, neuromas, bursitis, overuse, malalignment, core instability, and patellar maltracking.

WHAT to do?

Pain at the front of the knee due to overuse can be managed with a basic program consisting of RICE (rest, ice, compression, elevation), anti-inflammatory medications, and physiotherapy, however; if there is cartilage damage this is not easily repairable.

Usually chondromalacia develops with no swelling or bruising. The treatment of chondromalacia remains controversial, but most individuals can undergo effective treatment by resting the knee and adhering to a proper physical therapy program. My plan is in accordance with the usual treatment: allow the inflammation to settle is the first step of treatment. Avoiding painful activities that irritate the knee for several weeks, followed by a gradual return to activity is important. In this time, cross-training activities, such as swimming, can allow an athlete to maintain their fitness while resting the knee. The next step in treatment is a physical therapy program that should emphasize strengthening and flexibility of the muscles of the hips and thighs. Use of nonsteroidal anti-inflammatory medication is also helpful to minimize the pain associated with chondromalacia.

Thankfully, surgery as a remedy is declining in popularity for two reasons: good outcomes without surgery, and the small number of patients who actually benefit from surgical treatment.

 

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Distance Strategies #6

When you run for long periods of time, you can get chafed in places you don’t want to get chafed, which can make running at distance miserable. Especially the marathon. The soluton is easy. Apply BodyGlide or Vaseline before the race to any place that will be rubbed up against, such as inner thighs, nipples, and below your armpits.

 

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Believe in Yourself

Believe!

The first hurdle beginners need to overcome when it comes to running is standing up to the mental challenge. Most people overweight or not, shy away from running not because of a lack of physical prowess, but because they have a defect in themselves. This lack of belief does the most damage to new runners. But, you must remember, if you can walk for 30 to 40 minutes without needing assistance or ending up in a hospital, then you’re able to start a running program.

One way you can build a powerful belief in yourself and your boundless capabilities is to visualize success all the way through. I did this in the beginning and I continue to do it today. Sometimes I even find myself falling asleep to simple visualization of my next day's run. So, just picture yourself AS IF you’ve ALREADY achieved success, when you've completed that run. Then, you visualize what it feels like after a few dozen runs, and what it will feel like when you’ve lost the weight and became a true runner.

Further more this technique will be of great value when you're on a long run. Visualizing your run in chunks, or chunking, is a valuable mental tool in beating fatigue.

Visualization techniques have been proven to be effective at enticing the mind to behave in a predetermined pattern. And it’s used by top athletes to enhance performance in all types of sports. So why not take advantage of this simple technique to get what you want.

 

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Drinking a Cool One

Drink something really cold before you start. A study from New Zealand found that drinking a syrup-flavored ice slushie before running on a treadmill extended runners’ endurance by an average of 10 minutes. Researchers weren’t certain why slushies had that effect, but one possible explanation is that the slushies lowered the runners’ body temperature before they began running, allowing them to run longer before they felt the effects of the heat.

 

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Run from the body, not the head

Run with the flow of what the day brings. This lets you run in the right zone (easy, moderate, or hard) based on what is going on in the moment: pollen levels, heat and humidity, winds, mud, or snow. When you run by your body rather than your head, you’ll run your best effort no matter what.

Hill Running Fact

Carrying extra pounds makes running harder and increases your risk of overuse injuries, particularly to the knees. But a study in Medicine & Science in Sports & Exercise found that an uphill grade of just 3 degrees reduces leg shock by 24 percent.

 

How's and Why's of Footwear

It doesn’t matter how good sneakers may look with your running gear, it’s about what they are meant to do: protect, support, cushion, and stabilize your foot when it makes contact with the ground.

Choosing the proper sneaker for your foot is imperative. To take the guesswork out of what shoe works best for you, you have to have a clear understanding of your foot.

To do this, simply moisten the bottom of your bare foot and step on a brown paper bag. Trace along the outline of the footprint and bring it to your local running specialty store. Your foot map will provide the in-store specialist the information he or she needs to find the correct sneaker for you.

Hot Plan

Here's the plan...

 

1. Plan ahead. - Do your runs in the early morning or evening, not at peak sun hours. Take advantage of the extra daylight.

 

2. Invest in climate-controlled clothing. - Wear light clothing and sports shirts that repel moisture.

 

3. Monitor your water intake. - Drink at least 8 oz. of water every one to two hours on your run. Wear a hydration pack or fuel belt that allows you to carry water. Plan your routes around water fountains or stores where you can refill your water mid-run.

 

4. Replenish electrolytes. - It is common to sweat more during hot runs and therefore lose more electrolytes. In addition to replenishing water, make sure to get your electrolytes. You can, for example, try a mix of half Gatorade and half water.

 

5. Acclimate yourself. - As the hot weather approaches, take caution with your runs. Work yourself up to long runs as you get used to the heat.

 

6. Be smart. - Make sure to look out for heat advisories and warnings. Rearrange your training schedule if the day is unusually hot or humid. Check the weather early in the week and adjust your runs accordingly.

 

7. Map out a new route. - Take the time to look for a shady trail instead of running in direct sunlight.

 

8. Block the sun. - Make sure to liberally apply sunscreen and wear a hat or visor. This will block the sun from hitting your face directly. And don't forget to wear sunglasses.

 

Summer Fact

Hydration should not only happen during an event. Pre-race hydration is equally important. While you do not want to be sloshing your way toward to start line, you should be drinking a slightly higher than normal volume of water for a few days prior to your race. I also have enjoyed a higher performance level in madrid's dry heat from downing 2 liters of water between 2-3 hours before my run.

Motivation Checklist

1. Find a running partner or group. Knowing others are relying on you to show up for a training session can be a great motivator. This is especially helpful for your weekly long run.

 

2. Publicize your training. The more you share your training efforts and goals, the more likely you’ll be to stick to your plan. Start sharing with those closest to you such as family members or close friends.

 

3. Make finishing the race your goal. Focus your efforts on completing the full distance and worry less about your pace in your first race. If running is the right fit for you, you’ll finish the race hungry for the next race and a new PR.

 

4. Find something that makes training enjoyable. Maybe it’s hitting the gym early in the morning or admiring nature while running outdoors, or listening to your favorite music.

 

5. Keep a log. Your log doesn’t have to be detailed, just jot down the distance and how you felt. If motivated to record more, consider additional details such as time, location, and other specific details. Periodically reviewing your entries is a good reminder of the hard work you have already invested in your training.

 

6. Find a simple training plan. Make sure the training plan specifics meet your needs and fit your schedule. Whichever plan you choose, remember to keep your first race goal to completing the race.

 

Getting a Monkey on your Back

Or... How to Form a Running Habit

 

Human beings are creatures of habits. I am. You are. We all are. Turning your vision of a fit and healthy you into a reality requires discipline and consistency. In short, you need a habit.

 

So here are some guidelines:

 

• Exercise in the morning

According to many studies, the best time of the day to go for a workout is in the early morning when the rest of the world is still asleep. Also, in my experience, it's a great way to meet the day, with some accomplished under your belt.

 

• Commit For 30-Days

The best approach for forming a new habit is by committing to doing the new activity for at least 4 consecutive weeks, non-stop. I usually explain to new runners that they should look to a 6 week approach to habit-forming.

 

• Make your exercise enjoyable

If your exercise is enjoyable and fun, then you’ll be looking forward to doing it. For some of us, running IS fun and enjoyable all on its own. For others, not so much.

 

Nevertheless, not all workouts can be fun, especially if you like to up the ante and push your body to your next level. If you are running a recovery run in fatigue, you will feel less than motivated. But going out of your comfort zone is essential for growing and improving your fitness level. So you need to put some fun into those runs:

 

- Vary your training programs. Instead of sticking to the same routine, try different regimes and break out of the boredom mold.

- Listen to your favorite music and keep updating your playlist with upbeat and inspiring tracks.

- Reward yourself for the hard efforts. Just make sure that the rewards are non-food based.

- Keep track of your progress by taking measurements, before/after pictures, and soliciting appraisements and compliments from your family members for progress.

 

Consistency, as I have written here often, is key to your development as a runner. And forming a habit is essential to gaining that consistency. The above are just ideas and guidelines, you can add or drop or use none of them. But you must form a habit.

 

 

 

 

Summer Fact

Wear the Right Fabrics

 

In the heat of summer, wearing the wrong type of clothing can add to your misery. Trust me. Even with the correct fabric, you can still have a tough time. So wear the least amount of clothing you’re comfortable with, and try to keep it somewhat loose-fitting. I try for loose light colors. Avoid cotton at all costs and any other absorbent materials, as they will just hold in moisture, fail to keep you cool, and cause painful chafing. See bloody nipples entry for how even with correct material it can be difficult. I can't imagine cotton.

 

Stick with light, moisture-wicking tech fabrics from head to toe, which pull moisture away from your body and dry quickly. Don’t forget to look for your summer socks (double lined socks) in these materials as well, to prevent blisters.

 

Summer Fact

Your watchword is: Planning.

Planning is one of the most important things to do this summer. When you're going out on a run, you need to consider the temp, the course, your gear, hydration, shade, etc. It is in your best interest to spend a few minutes every day thinking through not only your course, but HOW you plan to accomplish your run.

For example, living in dry and hot Madrid, I need to always consider water and shade. I am acutely aware of the time of day for my run. Too hot, run needs to be short. Where are the fountains? Is there tree and building shade? Do I wear loose and light colors? Double lined socks?

In bed or on the metro or in a cafe (as I am now), give yourself a few minutes to plan out your daily run. You'll be happy you did.